Produce Guide: Figs


Produce Guide: Figs

My goal is that Live Simply Natural be a resource to help you feel empowered when making lifestyle and food choices. I’m a big believer that eating a well-balanced diet is the best way to optimize your health. So I’m breaking down everything you need to know to unlocking the nutritional powerhouse of the most common whole food ingredients. Today I’m sharing all about – FIGS

Produce Guide: Figs

Produce Guide: Figs

Produce Guide: Figs

Figs are absolutely one of my favorite fruits of all time. They typically area available from May through November and come in hundreds of varieties that range in color from deep purple to almost white. They are delicious dried, roasted, stuffed and fresh. Fresh figs alone are something spectacular. Aromatic, delicate, and less syrupy-sweet than their preserved counterparts, with a lovely crunch from their many tiny seeds. Their sweetness makes them a welcome addition to desserts, breakfast sweets, and baked goods as well as a natural complement for savory foods. 


    Figs are both high in fiber and a good source of several essential minerals, including magnesium, manganese, calcium (which promotes bone density), copper, and potassium (which helps lower blood pressure), as well as vitamins, principally K and B6. Whether fresh or dried, figs contain powerful antioxidants that neutralize free radicals in your body and fight disease. Fig extracts and dried figs have been found to contain ingredients that protect the heart, regulate kidney and liver functions, lower blood pressure, lower incidences of macular degeneration, and inhibit some cancers, specifically post menopausal breast cancer.



    *raw figs, 100g (source)

    • Fiber | 2.9 g (12% DV)
    • Protein | 0.9 g (2% DV)
    • Carbohydrates | 19.2 g (6% DV)
    • Vitamin A | 142 IU (3% DV)
    • Vitamin C | 2.0 mg (3% DV)
    • Vitamin K | 4.7 mcg (6% DV)
    • Vitamin B6 | 0.1 mg (6% DV)
    • Folate | 6.0 mcg (1% DV)
    • Magnesium | 17 mg (4% DV)
    • Potassium | 232 g (7% DV)
    • Calcium | 35 mg (4 % DV) 
    • Iron | 0.4 mg (2% DV)



    When shopping for figs look for smooth, unblemished figs that smell fragrant. Figs should be soft and yielding to the touch, but not mushy. If a fig is firm, it is not ripe. Avoid figs that are dirty, wet, broken or mushy. I recommend buying them local at a farmers market.  

Produce Guide: Figs |


    When storing figs, keep in mind that they are delicate: They bruise easily and have a short shelf life, so use them quickly. Check to see that the stems are firmly in place — a loose stem typically means it’s a mushy fig. Figs are best when used within a day or two, but if need be they can be stored in the fridge for up to 5 days. 


    When preparing fresh figs, simply wash them and twist off their stems. Most of the time figs don’t need to be peeled. But I do recommend leaving them in the sun before serving them, warm figs are a lot more flavorful. If you haven’t tried them warm I really suggest you try them. 

Produce Guide: Figs

Produce Guide: Figs

Produce Guide: Figs


    Looking for more recipes with figs as the highlight ingredient? Check out our favorite recipes here!



What ingredient do you guys want to learn more about? And if you have a favorite way to eat figs, tag @livesimplynatural or #livesimplynatural so the LSN community can get inspired by your dish too :)


Vanessa Cassani Signature




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I’m Vanessa

vegan Chef, Coach, Mama of two

A believer that the body is not an ornament but a vessel for our deepest healing. When we learn to listen we create more opportunities for our own wisdom to resurface and be heard. Here we strive to create resources to support this way simple way of living.


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